Coping With Insomnia Part 2 of 2

Building on last weeks blog about insomnia, I wanted to create a two part series for insomnia considering this time of year. Health Central talks about insomnia being more of an issue for many in the winter months. There is also a correlation between SAD also know as “winter blues” and insomnia, Sleep Education speaks more to this connection; and if you are experiencing SAD check out my previous SAD blog article to support the symptoms.  Please find 4 tips to support better sleep below: 

1. Sleep Routine. A routine is essential for our circadian rhythms to function optimally. The NIH shares how these rhythms are connected to our sleep and wake times, which is why it is key to have a regular sleep and wake time. This regularity also helps in the release of the important melatonin, which is also significantly impacted by the intake of light. Thus why important to have relaxation techniques before bed that do not involve looking at a screen.
2. Consider Your Sleep Environment. The environment we sleep in has a large impact of the quality and quantity of sleep. When we are in light sleep, we are more likely to be awaken by the temperature in the room (too hot or too cold), light (small red or blue light on devices, light pollution from suburban or city streets), and not having adequate levels of darkness in the room.
3. Essential Oils. Essential oils have numerous health benefits including improving quality of sleep. Healthline shared research that found lavender essential oil increased the amount of slow- and deep-wave sleep, and served as a natural sleep aid.
4. Mindful of Nutrition. Nutrition is a key factor in many factors of our life including our mental health and our quality of sleep. An article from Harvard Medical School shared how those who ate a Mediterranean diet (plenty of fruits, vegetables, whole grains) had fewer symptoms of insomnia and better quality of sleep, they believe in this preliminary research this is due to the diet being rich in melatonin, serotonin, and vitamin D.

You do not need to struggle with this on your own. I am Nicole Levy, and I am here as your helping hand, let’s get started, book your complimentary initial consult today https://www.mindfulhealingjourney.ca/#/